Drinking less coffee or even eliminating caffeine entirely can help reduce anxiety, improve sleep quality, and reduce headaches, among several other benefits.
If you don’t even dare say the word decaf, you aren’t alone. It’s estimated that
Experts have identified many health benefits from consuming caffeine, from a faster metabolism to a lower risk of developing chronic conditions like diabetes, heart disease, and Alzheimer’s disease.
The Food and Drug Administration reports that consuming
That said, some researchers have also identified a wide range of benefits from completely limiting caffeine consumption.
Read on to learn more about the top 10 health benefits of quitting caffeine.
Consuming too much caffeine may increase feelings of anxiety and stress, especially when consuming more than 400 mg daily.
Caffeine comes with a burst of energy, which is what most of us use it for. But that energy also stimulates our “fight or flight” hormones. This can cause an increase in anxiety, nervousness, heart palpitations, and even panic attacks.
If you’re already prone to stress and anxiety, you may find that caffeine worsens your symptoms.
Regularly consuming caffeine may be affecting your sleep.
A 2023 review found that drinking caffeine during the day could reduce your total sleep and affect the quality of your sleep, causing restless sleep and daytime drowsiness. This can be especially true if you consume caffeine less than 8.8 hours before heading to bed.
Besides a more blissful and undisturbed night’s rest, you might find that being caffeine-free helps you fall asleep more quickly and easily.
If you’re not a caffeine drinker, your body may absorb some nutrients better than those who do partake. The tannins in caffeine can possibly inhibit some of the absorption of:
More research is needed to better understand caffeine’s possible effects on nutrient absorption. If you think you may have a nutrient deficiency, speak with a doctor about whether caffeine is right for you.
Many drinks that contain caffeine, such as tea, coffee, and energy drinks, can stain teeth.
This is due to the high level of tannins found in these drinks, which cause buildup and discolored tooth enamel. The acidity in caffeinated drinks like coffee and soda can also lead to enamel wear and decay.
Some
The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.
Limiting your caffeine consumption may have an effect on hormones, although more research is needed.
For instance, an older 2015 study found that drinking coffee and tea may affect estrogen levels in premenopausal women.
Changing estrogen levels may be particularly concerning if you have an increased risk for conditions like endometriosis, breast cancer, and ovarian cancer. While caffeine isn’t directly linked to these conditions, high estrogen levels are associated with the causes.
High caffeine intake has also been associated with lowering testosterone levels in people assigned male at birth. This hormone plays an important role in brain, muscle, and bone development.
Research on how caffeinated drinks affect blood pressure and cardiovascular health is mixed, but limiting your caffeine intake may have some benefits.
According to the
That said, it’s important to note that the research on the link between coffee consumption and blood pressure is mixed.
The authors of a 2023 review found that higher coffee consumption was associated with a 7% reduced risk of hypertension (high blood pressure). But they also reported that some studies found that drinking 1 to 3 cups of coffee daily increased the risk of hypertension.
As such, it’s best to connect with a healthcare professional if you have hypertension or are at risk of cardiovascular diseases.
It’s no surprise that caffeine has an effect on mood. All of those “Don’t talk to me until I’ve had my coffee” slogans are on mugs for a reason.
Caffeine can alter brain chemistry in a similar way to drugs like cocaine. Researchers agree that caffeine can fulfill some of the criteria used to measure drug dependence. This is sometimes known as caffeine use disorder.
If you consume more than 400 mg of caffeine daily, you may experience caffeine withdrawal symptoms like headache, sweats, fatigue, and feelings of anxiety when you stop drinking it.
These symptoms usually begin
After this period, however, you may experience a steadier increase in energy and alertness, which may be why you consumed caffeine in the first place.
Caffeine withdrawal is a recognised condition that occurs when a person who regularly consumes caffeine stops abruptly. One of the
Although you may experience headaches when you stop drinking coffee, symptoms of caffeine withdrawal usually go away after 9 days. This means you’re less likely to experience symptoms like fatigue, headaches, and brain fog.
Caffeine intake can sometimes cause digestive distress because it creates a laxative effect that can stimulate the bowels. This may sometimes lead to tenesmus (fecal urgency) and diarrhea.
Some research also found that consuming more than 5 cups daily can increase the risk of developing conditions like gastroesophageal reflux disease (GERD) and Crohn’s disease, which is a type of inflammatory bowel disease (IBD).
If you’re concerned about the appearance of aging, you may benefit from not consuming caffeine. According to an older 2014 study, caffeine interferes with collagen formation by reducing collagen synthesis in human skin.
Since collagen has a direct effect on the skin, body, and nails, limiting caffeine may reduce the number of wrinkles you develop.
Caffeine affects everyone differently, which means that some people are
- you’re pregnant, breastfeeding, or chestfeeding
- you’re ages 2 years and younger
- you’re prone to feelings of stress, anxiety, and depression
- you have a digestive condition like acid reflux, irritable bowel syndrome (IBS), IBD, or gout
Caffeine may also interact negatively with some medications, which means it could cause unpleasant side effects or prevent the medication from working properly. This includes some medications to help manage:
- depression
- psychosis and schizophrenia
- high blood pressure
- Alzheimer’s disease
- bacterial infections
- inflammatory conditions
- asthma
- osteoporosis
- anemia
- thyroid disorders
- insomnia
Speak with a doctor if you’re unsure about whether you should drink caffeine or not.
If you’re looking for caffeine-free alternatives to help give you energy and mental clarity, consider trying:
- Chicory root coffee
- herbal teas
- 100% fruit juices
- sparkling water with a slice of lemon
Caffeine is a stimulant found in many different types of foods and drinks, including coffee, tea, chocolate, and energy drinks.
Although there are several health benefits to consuming caffeine, living caffeine-free may also have benefits. These may include preventing headaches, having fewer digestive issues, and reducing anxiety, among others.
If you’re unsure whether caffeine is a compound you should avoid, speak with a doctor.
Tiffany La Forge is a professional chef, recipe developer, and food writer who runs the blog Parsnips and Pastries. Her blog focuses on real food for a balanced life, seasonal recipes, and approachable health advice. When she’s not in the kitchen, Tiffany enjoys yoga, hiking, traveling, organic gardening, and hanging out with her corgi, Cocoa. Visit her at her blog or on Instagram.